A: 10 Mins To Establish you max set of ring Muscle ups
*Do not rush here. Naturally one set will be your max, its pretty unlikely you will get multiple chances. If one isn't possible, find a max negative muscle up. AKA; top down as slow as possible
B: Take 70% of that Number and perform 5 Sets.
*If you weren't able to get one, perform 8x 3: 3 position muscle up progression from knees